Lift

i) Snatch Grip Push Press 5-5-5 (Ascending)

ii) Snatch Balance 5-5-5 (Ascending)

iii) Snatch Complex (Heavy Single) of:

Snatch Grip Deadlift

Low Hang Snatch Grip Deadlift (2)

Squat Snatch

MetCon

2 Rounds For Time of:

1000m Row

100 Double Unders

50 Thrusters (45/65#)

50 Burpees

Strength

Push Press 3-3-3-1-1-1 (Ascending)

MetCon

10 Rounds For Time of:

2 Ring Muscle Ups

4 Strict HSPU

6 Pistol Squats

Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

9 Bar Facing Burpees

6 Power Cleans (125/185#)

3 Rope Climbs

MetCon

45 Minute AMRAP of:

3 Wall Walks/20′ Bear Crawl Laps

6 Pullups/Jumping Pullups

9 Plate GR2OH (35/45#)

12 Lateral Bar Jump Overs (Per Side)

15 Power Cleans (65/95#)

18 Calories AB/SE

21 Double Unders/50 Single Skips